Are you getting enough fibre ?
Including enough fibre in our diets is primarily essential for healthy bowel function, but studies have also found that getting your recommended daily allowance (RDA) can reduce the risks of certain health issues such as cancers, coronary heart disease and obesity.
Dietary fibre can also help obesity by slowing down digestion (keeping us fuller for longer) and helping the release of glucose and insulin. Soluble fibres have been shown to help normalize serum cholesterol levels by binding directly to cholesterol, decreasing the chance of re-absorption and promoting excretion.
There are two types of fibre – soluble and insoluble. Soluble fibre can be digested by your body.
Foods that contain soluble fibre include:
- oats, barley and rye
- fruit, such as apples, pears, citrus, strawberries
- root vegetables, such as carrots and potatoes
- golden linseeds
Insoluble fibre can’t be digested, it passes through your gut without being broken down and aid the movement of other foods through your digestive system.
Good sources of insouble fibre include:
- brown rice
- lentils, pulses
- wholegrain cereals, wheat bran, oats
- nuts and seeds (except golden linseeds)
Get more fibre in your diet by:
- eating at least five portions of fruit and vegetables each day
- making wholegrains the rule and processed grains the exception
- starting the day with a high-fibre breakfast cereal (bran, oats or wholegrain) topped with dried or fresh fruit. Choosing wholemeal, wholegrain, granary or multi-seed bread.
Adding legumes such as kidney beans, lentils and chickpeas, which have a large amount of dietary fibre, to stews and casseroles.